When the cold season arrives, there is nothing better than a warm and comforting soup… the lentil and kale soup is a simple, nutritious, and completely plant-based recipe, perfect for facing winter days with taste and lightness. Lentils provide substance and creaminess, while kale adds that rustic and flavorful touch that makes each spoonful truly irresistible.
It is a very easy dish to prepare, ideal for both a light dinner and a wholesome lunch. Try it with a drizzle of good olive oil and some slices of toasted bread for a comfort food rich in flavor and wellness… in a few steps, you will bring to the table a healthy, comforting, and flavorful soup.
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 1 Person
- Cooking methods: Stovetop
- Seasonality: Autumn, Winter
- Energy 253.27 (Kcal)
- Carbohydrates 45.41 (g) of which sugars 5.18 (g)
- Proteins 13.84 (g)
- Fat 2.92 (g) of which saturated 0.45 (g)of which unsaturated 0.43 (g)
- Fibers 8.26 (g)
- Sodium 361.99 (mg)
Indicative values for a portion of 400 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 3.5 oz kale (cleaned)
- 3.5 oz lentils
- 2 potatoes (small)
- 1 carrot
- Half onion
- Half stalk celery
- 1 clove garlic
- 1 tablespoon tomato paste
- to taste vegetable broth
- extra virgin olive oil
- salt
- chili pepper (to taste)
Tools
- Saucepan
- Pan
- Peeler
- Cutting board
Preparation
Clean the kale by removing the toughest parts of the stems, wash it thoroughly, and cut it into pieces.
Place it in a pan with a clove of garlic and a drizzle of oil (1). Cook it until tender, adding a pinch of salt, chili pepper (if you like), and a splash of hot water at the bottom.
Peel the carrot, clean the celery and the onion. Chop the vegetables and sauté them in a saucepan with a dash of extra virgin olive oil.
Add the lentils (previously rinsed) and the potatoes, peeled and diced (2).
Cover with hot vegetable broth, add the tomato paste, and cook over low heat for 30-35 minutes, or until the lentils are tender.
Finally, add the cooked kale from the pan (3). Stir and let it absorb the flavors for another 5-10 minutes, adding more broth if needed.
The lentil and kale soup is ready, serve it hot in bowls. If you like, you can garnish with croutons toasted in the oven or in a pan.
Tips and Notes
If you use small lentils (like Castelluccio lentils), soaking is not necessary.
You can substitute dry lentils with pre-cooked lentils, for a weight of about 7 oz.
You can omit the tomato if you do not like it.
FAQ (Questions and Answers)
How can I substitute kale?
If you can’t find it fresh, you can substitute it with chard, chicory, or mixed greens (even frozen, if fresh are unavailable).
Can I prepare the soup in advance?
Sure, you can cook it a few hours in advance and reheat it when needed.
